Osteoarthritis, the most common form of arthritis, occurs when the cartilage found in your joints degenerates. Areas affected by the disease usually include the hands, knees, back, hip and neck. To treat symptoms of the disorder, including pain and stiffness, you can participate in daily exercise. If you feel any pain while completing the moves, consult a doctor before resuming exercise.
Quad Stretches
According to a June 2003 study performed by the Rheumatology Unit and the Department of Social Medicine at the University of Bristol in the United Kingdom, a physiotherapy program that included quadriceps exercises was found to decrease the amount of pain experienced by patients who suffered from osteoarthritis of the knee. A simple quad stretch can be done by standing with your hand placed on a wall or chair for balance. Lift the leg to the rear of the body with the foot pointing toward the buttocks. Hold the foot in place with your free arm and maintain the stretch for at least 20 to 30 seconds. Release and repeat the move for your other leg.
Finger Bends
When you have osteoarthritis, your hands can be affected by the disease. To reduce pain and stiffness, MayoClinic.com suggests performing finger bends. To start, have your fingers straight with an open palm. While keeping your wrist and knuckles straight, bend the middle and end joints of your finger. Keep the motion slowed and controlled. Perform as many repetitions as possible with each hand.
Aquatic Bicep Curls
Water exercises are recommended by the Spine Health website to relieve pain caused by osteoarthritis. Exercising in the pool decreases the weight placed on the joints while completing moves and reduces pain felt during workouts. To strengthen the muscles and joints affected by the disease, perform exercises like bicep curls. Choose a weight that you are comfortable with before beginning. Foam barbells can be used in a pool. Grip the barbell firmly in your hand and extend the weight up and down to work the biceps. Repeat exercise for each arm and aim for at least 10 repetitions.
References
- Spine Health: Pool Therapy to Relieve Osteoarthritis Pain
- PubMed: Physiotherapy, including quadriceps exercises and patellar taping, for knee osteoarthritis with predominant patello-femoral joint involvement: randomized controlled trial
- MayoClinic.com: Hand exercises for people with arthritis
- MayoClinic.com: Osteoarthritis
